Name: Playbook - Lacey Lyons - All Upper Body💪🏼
Uploaded: 2024-01-08T00:55:09.874Z
Duration: 45 min
Description: All Upper Body💪🏼

I do use a pulley machine in this workout but you can use a band for this one too! Only dumbbells needed after that. Let’s get our upper body burning!

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Complete movements back to back before taking a test period

- Hold onto a band or cable machine 
- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Circuit 1

Complete movements back to back before rest period

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

Circuit 2

Complete movements back to back before taking a rest period

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Circuit 3

All Upper Body💪🏼

Maddy

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

All Upper Body💪🏼

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